Living and Thriving Gluten Free

Healthy & Gluten Free

Author:           Updated July 2, 2018
Categories: Condiments - Sauces    

This is a very easy and quick tartar sauce that can be made as needed, instead of making a larger batch that may not get eaten if you don't use it very often.

Tartar sauce in a bowl with sliced limes
Image by: Thora Toft

Prep time: 10 minutes Makes: 4 servings Difficulty: Easy

Gluten free Dairy free option Egg free option Grain free Soy free

Commercially prepared Tartar Sauce is loaded with a number of ingredients that gluten free eaters need to avoid. Most varieties also have some additives that cause digestive upset.

This version is prepared without vinegar, as it takes a bit more work to find truly gluten free, and non reactive vinegar, that those eating gluten free can safely eat.

Use all organic ingredients, ensure any dried spices are labeled certified gluten free and ensure any packaged items are labeled gluten free.

Shopping Tips - what to look for to get the best gluten free, real ingredients for this recipe:

You can make Homemade Mayonnaise here, on our site, that is gluten free.

If you absolutely don't want to make your own mayonnaise, then you'll need to find mayonnaise made with organic ingredients if possible, and no bad oils, and labeled gluten free. They should not contain canola, soy, sunflower, safflower, or corn oil. It could contain extra virgin olive oil, coconut oil, or avocado oil.

Many have vinegar, and it will need to list the type of vinegar, so you can determine if it's a gluten free variety (most apple cider and cane sugar vinegar are gluten free, for example).

There are starting to be some Paleo friendly bottled mayonnaise on the market. They are more expensive, but you will have a better chance of finding one containing the right kinds of ingredients. Shop around to find the highest quality, with no additives.

Check out the following article to learn a bit more about mayonnaise:

You want to find organic plain Greek yogurt, made with full fat milk, and bacteria culture, and nothing else.

You want to avoid yogurt made with skim milk, as it's been shown to be unhealthy.

You want to avoid all other common food additives that are found in most Greek Yogurt. Many of these really are ingredients that make white jello, instead of a true cultured dairy product. Many common yogurt additives are very rough on the digestive system.

If you can find raw, that is the best, though that may be much harder to find. Avoid any dairy product that is Ultra High Temperature (UHT), or Ultra-Pasteurized.

Check out the following 2 articles to learn a bit more about dairy:

You can make homemade Yellow Mustard here, on our site, that is gluten free (as well as other types of mustard).

If you are buying mustard, you will want to find some prepared without regular vinegar. Most white vinegar is made from gluten containing grains. Legally, most vinegar is gluten free, as the whole protein is partially broken down.

However, in practice, many people still react to these kinds of vinegars. Malt vinegar is not gluten free, as it's prepared differently, and still contains the whole gluten protein.

Buy varieties that contain naturally gluten free vinegar, such as apple cider, or cane sugar vinegar. To be sure, contact the manufacturer and inquire about how it's made.

Read the label to ensure it has no food additives, as many will cause stomach upset.

For additional reading on mustard, check out this article:

Look around for a gluten free, organic, additive free white wine.

Ask your local liquor store for your options, or do some online searching. Liquor makers are not required to fully disclose the ingredients used in their products. However, there are more and more companies recently that are open about what's in their products.

Note that there are some ingredients in liquors that will cause stomach upset and worsen many gut related issues, that are not directly related to the liquor. Because we think that many of the affects of a night of drinking are directly from the alcohol itself, we mistake some of the symptoms caused by some of the other ingredients.

If you want to have liquor, learn about and find the best quality, most natural, least adulterated and gluten free products you can find.

Check out these 2 articles on wine in particular, and liquor in general:

Fresh fruits and vegetables should be organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Each year a US report is created by the EWG (Environmental Working Group) listing the most and least pesticide contaminated common produce in the US. It is useful to know where to put your initial focus on what to buy organic and what can be lower on your priority list. I'd suggest that if a crop is not on the EWG "Clean 15" list on the below listed site, that you buy organic.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

For anyone who really wants to dig into the full datasets of the EPA residue testing, they can find that at the bottom link below. This will include the most recent reported data.

Green onions have not been tested since 2009. At the time, they did test positive for residues, so you should purchase only organic green onions.

Lemon juice should be made from fresh, organic lemons. Bottled lemon juice often has additives that can cause digestive issues, including preservatives and flavorings. Lemons have not been tested by the EPA for pesticide residue. Three other citrus fruits have been tested, and all of them are midway between the least and most residue contamination. Tangerines rank 22nd, grapefruit ranks 24th, and oranges rank 27th. Since organic produce for other fruits and vegetables have consistently had less residue, you should buy only organic lemons.

Check out these 4 articles. The first 2 show this year's EWG report on pesticide contamination, and will be updated automatically based on the current year. The third article is the Consumer Reports summary page for pesticide residue on produce, including conventional and organic, and domestic and imported. The fourth article is the direct link to the EPA residue testing site, where you can do further research:

You want to find unrefined salt, with no additives. It should say unrefined on the label. If it is refined, it will simply say salt. Refined salt does not need to list the chemicals used in the refining process, but the word "refined" will tell you that something was used (and most are toxic).

Look for unrefined sea salt, Himalayan salt, or various gourmet hand crafted salt.

Good sea salt should be unrefined, and will not be pure white.

There is also Himalayan salt that many consider a healthy source of salt. It is generally unrefined. There is some debate as to the quality, and the exact makeup of the other minerals found in it. If you find a source of it you like, then go ahead and use it. It's largest benefit is that it does not have added chemicals, and has a wide range of other minerals. If you want the other minerals, then this is a good option.

There are a number of different gourmet salts that are hand crafted via evaporation that are nice quality. With some investigating, you can find very clean, uncontaminated sources.

For additional reading on salt, check out this article on our site:

You want to buy 100% certified organic spices, with no additional additives, labeled gluten free, and labeled to state that no anti-caking agents or additives have been used.

100% organic certified products will contain no GM substances, and will not be irradiated. Without anti-caking agents, they can stick together. This is easily solved by stirring with a clean tool prior to using, if it has clumped together.

Note that when it says only Organic, it can contain small amounts of synthetic and GM substances (up to 5%). Many chemicals used in spices are not required to be labeled, thus you want 100% Certified Organic, and statements noting no additional additives used.

Spices should be used up within about 6 months. Any older and they can spoil, and will lose any benefits, and the flavor will fade.

To read more about spices and anti-caking agents, check out these 2 articles on our site:

Check out these other 2 articles on buying good spices and what the term Organic means:

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1/2 cup Homemade Mayonnaise or plain Greek yogurt
1 to 2 tablespoons Yellow Mustard
1 to 3 teaspoons Fresh lemon juice or white wine
1 Green onion, including the white part, diced
Sea salt, to taste
Fresh ground pepper, to taste
Substitutions and Notes:
  • Dairy free: Don't use yogurt. Instead use dairy free mayonnaise such as our recipe for Homemade Mayonnaise.
  • Egg free: Use Greek yogurt instead of the mayonnaise.
  • Combine mayonnaise, mustard and green onions. Add lemon juice to make the desired consistency. Season with salt and pepper, to taste.

Serve with Deep Fried Fish.


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